Nederlands | English | Deutsch | Türkçe

Project Sports

Questions and answers about sports

What are the best strength routines for runners?

4 min read

Asked by: Kyle Polaco

10 strength exercises to improve your running

  • Exercise 1: Press-up. © Ben Foxall.
  • Exercise 2: Dumbbell row. © Ben Foxall.
  • Exercise 3: Tricep dips. © Ben Foxall.
  • Exercise 4: Step-ups. © Ben Foxall.
  • Exercise 5: Squats. © Ben Foxall.
  • Exercise 6: Walking Lunges. …
  • Exercise 7: Single-leg deadlift. …
  • Exercise 8: Superman/back extension.

What is the best strength training for running?

Core Workouts for Runners

  • Plank. Target muscles: Abs, back, shoulders. …
  • Glute Bridge. Target muscles: Hips, glutes, lower back. …
  • Russian Twists. Target muscles: Abs, obliques. …
  • Squats. Target muscles: Quads, glutes, hamstrings, calves. …
  • Single-Leg Deadlifts. Target muscles: Back, core, hamstrings. …
  • Reverse Lunge.

What strength work should runners do?


  • Squats. Muscles targeted – quads, glutes, hamstrings, calves. …
  • Leg Raises. Muscles targeted – lower quads. …
  • Walking Lunges. Muscles targeted – quads, glutes, hamstrings, calves. …
  • The Plank. Muscles targeted – strengthens muscles around the abdomen & lower back. …
  • Dorsal Raises a.k.a Back Extensions.

How many times a week should a runner do strength training?

How often should I do strength training? If you are a runner and your goal is to improve your running performance, you should be doing strength training twice a week. Once a week is better than nothing, however, research and practice has shown that optimal strength training frequency is 2-3 times a week.

How do I build strength for running?

Sample running workouts for building muscle

  1. 6 sets of 20-second sprints at maximum intensity separated by 2 minutes of walking or light jogging.
  2. 5 sets of 30-second sprints at maximum intensity separated by 4 minutes of walking or light jogging.

Should runners lift heavy?

Runners should lift heavy weights. Running itself is an endurance exercise much like light weights and high reps. So, there is no need to build muscle endurance in the weight room. Instead, to build strength, power, and muscle coordination, runners need to lift heavy with lower reps.

Do professional runners lift weights?

Many professional runners do weight lifting exercises, like squats and lunges.

What exercise compliments running?

Cross-training – swimming, cycling, cross-country skiing, and rowing – is becoming increasingly popular with runners to prevent injury and improve aerobic capabilities. Some athletes consider strength training another method of cross-training to make the body stronger and prevent injury.

Whats a good running schedule?

According to Olympic marathon runner Pete Pfitzinger, co-author of Advanced Marathoning (Human Kinetics), seasoned runners need a minimum of five days between speed sessions, four days between tempo runs and four days between long runs; less experienced runners may need five to seven days between each.

What is a good running plan?

A 7-week plan to take you from 5K to 10K:
You should have been running for at least 30 minutes, five days per week for at least six weeks, and be able to run three miles or 5K without walking. Room to manoeuvre: If you’re ready for a greater challenge, skip ahead a week. But don’t rush it.

How can I run longer without getting tired?

How to avoid boredom when running

  1. Try a new running or workout style.
  2. Pick a new goal and adjust your training plan accordingly.
  3. Try running with weights.
  4. Try breathing exercises while running.
  5. Get inspiration from runners, books, or blogs.
  6. Update your running playlist.
  7. Team up with a loved one or local running club.

What age should you stop running?

Runners Maintain Speed Through Their 30s
“If you’re keeping in shape and staying injury-free, you’re not slowing down at all before you’re 35,” said Fair. “You don’t see any real fitness declines until age 40.”

What should you not do before running?

5 Worst Things To Do Before You Run

  1. Eat too close to your run.
  2. Incorrect warm-up before your run.
  3. Wear new gear before a long run.
  4. Drinking too close to your run.
  5. Forget to go to the toilet.

How do I create a running plan?

There are three basic principles that make for a good running plan:

  1. You have a goal.
  2. You add different types of runs to your training – and different kinds of training to your routine.
  3. You increase your load – distance and intensity – gradually, allowing enough recovery time.

Is it OK to run everyday?

Although running is a beneficial activity to do frequently, running every day can increase your risk of injuries like stress fractures and shin splints. Instead, aim to run three to five days a week and incorporate rest days and cross-training like biking or swimming.

Can I run a 5k in 3 weeks?

It usually takes around 4 to 8 weeks to go from non-runner to completing a 5k – this might include some walking breaks depending on where you are with your training. If you’ve already been working on running or have fitness from other activities, you can get 5k ready in as little as 2 or 3 weeks!